If you’re looking for a deep and meaningful quote about uncertainty, the internet is all too happy to oblige. There are multiple sound bites, often printed across happy dolphin or pink flower photos, to remind us that uncertainty should be a positive force.
In fact, according to writer, R.I Fitzhenry, uncertainty is ‘the only certainty there is’. (I assume he is taking death and taxes as a given). He describes it as an ‘energy of life’ that ‘keeps boredom at bay, and sparks creativity’.
And I believe this. I really do. But I have to admit that lately, I’ve found myself worrying about not knowing. Which I suppose is unsurprising. As we all blindly bump around in the fog of coronavirus (trying to avoid hand-, mouth-, and increasingly, eye-contact), how on earth are we supposed to embrace uncertainty as a force for creativity or inspiration? Checking the news every ten minutes leaves me feeling the opposite of inspired. And the only thing I am creating is an increased heart rate and sense of woe.
So what can we do to reduce this uncertainty-related angst?
Well, it turns out there ARE a few things. They won’t all work for you, but one or two just might help. Here are my top 5.
1. Think positive thoughts
This isn’t as flippant as it sounds. You can force your brain to focus on positive things, to quieten down fears or irrational thoughts. So it’s worth noting down what makes you feel positive. Create a YouTube list of funny cat videos; stick images on a pin-board (dolphins if you insist); or create a playlist of your favourite tunes. Whatever it takes to move your brain from negative to positive. It requires a bit of discipline, because lots of us like to catastrophise or dwell on things - because it’s easier than taking action isn’t it? But having something at your fingertips to prompt positive thinking can give you a jolt in the right direction.
2. Get to know your inner Chimp and how to control it
You may have heard of Professor Steve Peters through his work with high performance athletes like Chris Hoy and Victoria Pendleton. His brilliant book, The Chimp Paradox, explains how the rational and emotional (chimp) sides of our brains are constantly tussling, and why we react to certain things in particular ways. Understanding how our mind works helps us to better manage our thoughts and emotions. Uncertainty is often accompanied by an emotional fear reaction, so if you learn to recognise this response in yourself early, you have a better chance of managing it. Peters’ book is an accessible way into this topic, and gives loads of tools and techniques for self-management. It’s worth a read.
3. Accept that uncertainty is part of life
This may sound like a big ask. But it is as true as the need to accept that sometimes life is blatantly unfair (which Peters also recommends doing). Of course there are times to call for certainty and fight for fairness. But railing against the world when things aren’t as perfect as you want them to be takes precious energy and probably won’t get you anywhere. So it’s worth investing in the effort of acceptance. If it feels overwhelming, test it out with small steps. Think of tolerance like a muscle; strengthen it by starting small and building up. Delay the desire to check the latest social media exploits of your buddy/partner/nemesis; watch that box set over weeks rather than hours, and deal with not knowing the murderer’s identity for a few more days. Each time you cope with uncertainty, no matter how trivial it seems, you will build a little more reserve for the next time.
4. Reduce the things that compound your uncertainty
Rolling news updates on your phone give you facts and making things clearer. Or do they? If so, do you need to be seeing them every fifteen minutes? The stream of coronavirus-related headlines is not going to stop, but you can choose how often to engage. Informing yourself is important. But consider limiting updates to a set time, and/or turning off your notifications. I did this yesterday and it made me feel much better. If nothing else, it will stop you being interrupted from whatever else you are doing whilst in splendid isolation.
5. Don’t underestimate your own resilience
Last but not least, you are stronger than you think you are (especially if you’ve done 1-4 above)! Think about a recent period of sustained uncertainty. Did you cope? Well you’re reading this so of course you did. And when you tried to predict how things might turn out, did it help? Nope. Because trying to work out what might happen in a period of uncertainty depletes energy and distracts us from focusing on what we CAN do or control. So focus instead on what you already know or love to do – sport, music, art, friendships - to deter you from trying to predict the future. You never know, you may even stop worrying altogether.
As for me, I’m just trying to roll with the ups and downs. The words of American author, Leslie Jamison, are probably the best summary of what I feel right now - ‘Most of the time (except when I'm a neurotic mess about uncertainty) I feel glad that the horizon is a mystery.’
